A Quick HIIT Yoga Home Practice to Get Strong and Empowered

This sequence blends asana with a HIIT tempo, which can help you build strength and burn calories while also inspiring you to feel empowered—all in 15 to 20 minutes.
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This sequence blends asana with a HIIT tempo, which can help you build strength and burn calories while also inspiring you to feel empowered—all in 15 to 20 minutes.

High-intensity interval training (HIIT) has been trending for the last few years for good reason: There’s strong scientific evidence that it can help you do everything from burn fat and build muscle to improve your metabolism and heart health. Yet as yogis, we don’t always incorporate this kind of cardiovascularly challenging exercise into our regular routines. Enter the following sequence, my blend of asana with a HIIT tempo, which can help you build strength and burn calories while also inspiring you to feel empowered—all in 15 to 20 minutes.

Practice tips:

1. Do each move for 1 minute, then transition to the next. With each HIIT-inspired asana, aim for 30 seconds of slow, mindful motion, followed by 20 seconds of a faster pace, and finally 10 seconds of high-intensity movement in which you move as strongly as you can while still maintaining good alignment.

2. Breathe through your mouth whenever needed, and feel free to walk in place for 1 minute between each 1-minute active round as you build your cardiovascular endurance.

Practice tip
After your heart rate slows, rest in Savasana (Corpse Pose) for 5–10 minutes to really integrate the physical and mental benefits of this vigorous practice. Then, set an intention to let this empowered state guide you throughout the rest of your day.

About Our Pro
Teacher and model Sadie Nardini is the founder of Core Strength Vinyasa Yoga, a biomechanics-based flow style, and she is the lead singer of Salt & Bone. Nardini teaches online and around the world. Learn more at sadienardini.com.